Wednesday, March 30th 2016

My Springtime SHIFT Mode for Body-Fat Reduction

First I want to say thanks for all the sweet Birthday wishes everyone posted on my facebook page. MUCH appreciated! Turning 46 feels awesome. Seriously.... I put in the daily work to be in line with my values and my goals - and the results show. Of course, I also strive to inspire others to do the same. And by you living your healthy and fit lifestyle - YOU will also inspire others as well. Maybe not everyone - but some for sure... I was at our local coffee shop last week doing some work, and the table of guys behind me were talking, trying to figure out some local answers. I turned around to help them out - and we started a friendly conversation. One thing led to another and they asked my age... When I said "46" - they were all blown away... NONE of them thought I was out of my mid-thirties yet. It felt good :-) Ok - so on that note - here is...

My Springtime SHIFT Mode for Body-Fat Reduction

1 - I get up a tad earlier and add about half a mile to my early morning run/jog/walk. Nothing crazy - just a little 'shift' in distance & duration. 2 - I delay all 'heavy' nutrition intake into later in the day by only eating certain veggies & fruits for the first half of the day (carrots, peppers, cucumber, strawberries) - with the exception of my morning tea and coffee. (at around 10am I have a double espresso with almond milk, cacao powder, stevia, and some coconut sugar). 3 - At about 1 or 2 pm I eat what I consider my first "meal" of the day. It's usually 1 or 2 rice cakes with organic butter, peanut butter, cinnamon, ground flax seeds and a pinch of sea salt. 4 - At around 2pm (sometimes earlier) I get up from my desk and do a 25 minute bike ride. I crank it out for about 15-20 minutes and the rest is light riding and just enjoying the outdoors. If it's raining, I grab my jump rope, turn on some good music and skip rope for about 20 minutes. 5 - A light snack around 4pm consisting of my absolute all-time favorite, ANTI-AGING greens juice powder and some nuts (almonds or cashews). If I'm extra hungry I chop a tomato and sprinkle on some black pepper, sea-salt and balsamic vinegar - and I'm satisfied for another 3 hours... 6 - At around 5pm I do my 30 minute body-weight training session and then shift into dinner mode for me and the kids.... Which consists of a spring mix salad, maybe a veggie also, a protein (wild tuna or 2 hard boiled eggs or sauteed chicken or a turkey burger (no bun of course) ...I do add some carbohydrates at this meal. 7 - Green tea and some lite snacking before bed is fine. I'm just mindful to keep a limit on how much I put into my stomach about 2 hours before bed. At first (the first few days) my stomach keeps sending those "hungry" signals in the morning.. But with each day they subside - and my body gets in sync with the 'SHIFT' mode... My energy goes up and my body (and mind) feels more efficient. Every few days there's a definite decrease in body-fat. I can see it in the mirror, feel it by touch, sense it in how my clothes fit - and feel it in my physical performance. Use my 7-Point Outline to create your own version of the Springtime SHIFT and give it a few days to kick in. Keep it simple. Check with your Doctor if you're unsure (even slightly) about it being right for you or not. Any questions, thoughts, comments? Please write in the box below - that space is there for YOU :-) Your trainer for LIFE, - Joey Atlas PS - here's a fun photo Joe (Joey Jr) took yesterday when we picked up my truck from being wrapped with the promo graphics for the new SCULPTAFIT Studio: Joey and Joey SUV preview 2016-03-30 at 11.34.19 AM

  • Janet

    Hi Joey!
    Great photo and promo wrap. Can’t wait to see photos of the studio when done!
    All the best with your Spring shift mode! Seems to be working.
    Looking forward to perhaps a peek at the studio if I make it there this summer.
    Janet
    From sunny St. Croix

  • JoeyAtlas

    Thanks, Janet!! Keep me posted on your travels! 🙂

  • Sarenda Filbin

    I need more motivation. I have been trying to loose but I swear its like climbing a endless hill. I have been eating clean for a month and my weight loss is very mininal.

  • Amy Reilly

    I had the same problem, did insanity with my husband…he lost 26 lbs. and I lost none! I started walking, a lot. Walking worked better than anything I have ever tried. On my days off, I would walk a couple of hours, which I obviously had to build up to. Also, the pace matters, brisk walking much more helpful.

  • Bydesign

    Thanks, Joey. There is some great information in this article. People who have any issues with their adrenals should definitely stay away from coffee though, especially a double espresso. That puts far too much stress on their already over-stressed adrenals.

  • JoeyAtlas

    Thanks Bydesign 🙂 For sure!! that’s why I mention using this as an outline and creating one’s own ‘shift’ mode plan.. (and also checking with Doctor if in doubt)
    Thanks for posting, as always!
    Joey

  • JoeyAtlas

    Hi Sarenda! Besides eating clean – are you doing any of my programs?

  • JoeyAtlas

    Yes, Amy! Walking is awesome for some people! ..And insanity is ehhh…. well, insanity for many people. (works great for some – especially those who love that approach.. not me though.)
    Are you doing any of my programs at home?

  • Amy Reilly

    Oh yes, love it! I can feel it working, and I am no stranger to a workout, I was a D1 college athlete. Good program!

  • JoeyAtlas

    AWESOME!! Keep me posted, Amy 🙂

  • Wendy Russo

    wow- talk about hunger levels! How many weeks do you eat like that? Would you flip flop that for someone like me who by 1PM has done at least 1- if not 2 or 3 workouts? So many of my calories are consumed in the morning hours. and believe me, I need them. If anything I am ready to flop and rest after 2PM and get around 250 calories for dinner and another 100 afterwards. So any suggestions on how to make this work for that kind of schedule would be appreciated.

  • JoeyAtlas

    Wendyyyyy…! 🙂 It’s about 4 weeks to start off – then I adjust as needed – but it becomes the basis for my Spring/Summer nutrition plan.

    Certainly – if you’re doing intense workouts in the first half of the day – you MUST shift your nutrient intake to earlier in the day. So creating ‘flipped’ version of this might be good for you…

    Is that what you’re already doing?

    Looks like you compete? Are you currently competing? (if so – that changes the equation as well).. But seems you have a good handles on things… So, keep in mind when I write these posts – they are for someone still looking for guidance and build on a foundation to create a lifestyle of good fitness and nutrition habits.

    Thanks for posting here btw!!
    Joey 🙂

  • Wendy Russo

    lol!! Thanks but that was me when I was 20 yrs old!! I am older and not quite as lean these days. although I was in the best shape ever at 50. Now I am looking for ways(secrets) to use to get lean again and just found your plan to be interesting. Mostly because its doable to me, but like I said before I would wonder how it would apply to me, other that the flip flop thing. But thanks for responding. I will look at if further when I get a chance. Also on Tuesdays and Thursdays I have a few hour break then back to work till 7PM. I will eat dinner when I get home but it will be a healthy one. !

  • JoeyAtlas

    Awesome! love hearing this – you’re an inspiration – FOR SURE!
    Keep me posted 🙂

  • Chaltu

    Hi joey
    so, here I am happy to join you guys!!!!
    just to let you know about that stretch marks, I have it on my inner thigh, buttocks, and back of my knee.

  • Thanks for writing a helpful article on body fat reduction.
    Weight loss isn’t just about food – it’s a variety of things. Weight loss includes healthy eating, exercise, proper sleep and supplementation. You can’t expect to only do this for a short period of time and expect results – it all takes time and consistency is key.